WODs

Tuesday

CrossFit Koinonia - CrossFitContext: PracticeAnkle Mobility Warm-Up (No Measure)5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg) 2 Minute KB hold on Knee (each leg) 2 Minute Ankle Stretch w/green band - each ankle 2...

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8/22/2017

CrossFit Koinonia - BootcampMetcon (No Measure)Warm up x2 200 m run 10 air squats 10 jumping jacks 10 push ups 10 sit upsMetcon (No Measure)Working on planks 5 min 30 sec on 30 sec offMetcon (Time)WOD 25 min cap x2 10 BURPEES 12 Jump squats 10 BURPEES 12 ab mat sit...

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Monday

CrossFit Koinonia - CrossFitContext: CompetitionHip Mobility Warm Up (No Measure)400 Run/500 Meter Row 10 Glute Bridges 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 10 Boot StrapsSkill Practice...

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Saturday

CrossFit Koinonia - CrossFitContext: PracticeShoulder Mobility Warm-Up (No Measure)Spend 5 minutes using a lacross ball or foam roller on entire shoulder/scapular area 10 Banded Pass Throughs 10 Over Head BAnded Pull- Aparts 10 Over Hand Banded pull-aparts 10 Under...

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Week 3: Thursday

CrossFit Koinonia - BootcampWeek 3: Thursday warmup (No Measure)400 meter run 15 groiners 10 squat to rotation 10 high kicks X2Week 3: Thursday Strength (No Measure)Banded partner sprints 5 sprints eachWeek 3: Thursday WOD (AMRAP - Reps)Tabata: 20/10 32 rounds Air...

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Friday

CrossFit Koinonia - CrossFitContext: CompetitionHip Mobility Warm Up (No Measure)10 Glute Bridges 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 10 Boot StrapsSkill Practice Warm-Up Spend 8 minutes working...

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Thursday

CrossFit Koinonia - CrossFitContext: Mental ToughnessSkill Practice Warm-UpSpend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell or dumbbells.Shoulder Mobility Warm-Up (No Measure)Spend 5 minutes using a lacross ball...

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Wednesday

CrossFit Koinonia - CrossFitContext: PracticeAnkle Mobility Warm-Up (No Measure)5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg) 2 Minute KB hold on Knee (each leg) 2 Minute Ankle Stretch w/green band - each ankle 2...

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08/16/2017

CrossFit Koinonia - BootcampMetcon (No Measure)Stretching 10 low squats with side to side movement 10 pvc pass through Band stretchingMetcon (Weight)EMOM 10 min. 8 KB goblet squats 20 KB swingsMetcon (Time)Partner workout 10 burpees ➡️wall sits 10 squat...

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Tuesday

CrossFit Koinonia - CrossFitContext: PracticeHip Mobility Warm Up (No Measure)10 Glute Bridges 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 10 Boot StrapsSkill Practice Warm-Up Spend 8 minutes working up...

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